Spotlight on Parsnips

Parsnips are an often-overlooked root vegetable but they pack a punch when it comes to health benefits. Parsnips, a starchy, ivory-colored root vegetable with a crispy texture and aroma similar to carrots, are rich in essential nutrients that contribute to overall well-being.

Health Benefits

Parsnips are a fantastic source of dietary fiber. 1 cup of parsnips contains 7 grams of fiber. A diet high in fiber promotes digestive help, may help regulate blood sugar levels by slowing the absorption of sugar, and fiber-rich diets have been associated with a lower risk of heart disease.

Parsnips are rich in vitamin C, an antioxidant known for its immune-boosting properties. Additionally, parsnips provide a good dose of vitamin K, essential for bone health and blood clotting.

Shopping for Parsnips

When shopping choose parsnips that have a creamy ivory or pale yellow color. Avoid parsnips with dark spots, discoloration, or a dull appearance. Look for small to medium parsnips that are firm and well-shaped. The skin of fresh parsnips should be smooth and free from wrinkles or blemishes.

Cooking Parsnips

Parsnips are a versatile vegetable that can be enjoyed in various ways, adding a sweet and nutty flavor to dishes. Try them roasted, mashed, added to soups and stews, or try our recipe for simple air-fried parsnips.

Simple Air-Fried Parsnips


  • 20 ounces parsnips, washed, peeled and cut into sticks (~ ⅜” to ½” thick)
  • 1 Tablespoon olive oil
  • ¼ teaspoon salt
  • 1 Tablespoon honey 


  1. Microwave prepared parsnips in a microwave-safe bowl until tender, about 5 minutes. 
  2. Let parsnips cool until they can safely be handled. Add oil, salt and honey. Toss to coat.
  3. Place parsnips in air fryer basket.
  4. Air-fry at 400 degrees F for 15 to 20 minutes until golden brown. Rotate parsnips every 5 minutes or so while cooking.
  5. Serve immediately.

Note: This recipe is mildly flavored. Add bold seasoning such as “Everything Seasoning” or a bold dip if you prefer more flavor. We suggest trying a bite of raw parsnip after they are washed and peeled, then trying the recipe above before adding a bold sauce. That way, you’ll be a parsnip expert!

Next time you’re at the grocery store, consider grabbing a bunch of parsnips to elevate both your meals and your health.

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